Arctic Challenge / Challenge Journal / Training

Nutrition and healing recipes for hardworking athletes

By Jamie Lloyd

Post-workout food is hugely important; it allows the body to heal, helps you prepare for your next workout and replaces all the vitamins and minerals you’ve lost while you’ve been working out.

Here are some recipes that’ll ensure The Arctic V recover quickly when they arrive home after the face.

Roasted chicken with potatoes, kale, and lemon

This is a tasty recipe combining the essential macronutrients.

Ingredients:

Instructions:

  1. Preheat the oven to 450°C.
  2. In a large roasting pan or oven-safe skillet, combine the kale, potatoes, onion, and lemon. Toss with coconut oil.
  3. Arrange the chicken on top of the vegetables and sprinkle with chopped rosemary, salt and pepper.
  4. Cover the dish with aluminum foil and place in the oven for 20 minutes.
  5. Remove the foil and roast for 30 more minutes, or until the chicken is cooked through and the vegetables are tender.

Jamie's turbocharge juice

This refreshing juice is full of vital nutrients. Pop it all in a juicer, then blend with an avocado to add a creamy taste.

Ingredients:

Blend and drink at once.


Turkey Tarragon Burgers

A great protein fix to repair lost glycogen after the race!

Ingredients:

Instructions:

  1. Preheat oven 180 degrees
  2. Blanch the aubergine for one minute then cook in oven for 15 mins
  3. In a large bowl, combine all ingredients and shape mixture into patties
  4. Cook for five minutes per side, or until browned - don't overcook them!
  5. Finally, place some aubergine on a plate and stack the burger on top! Delicious served with green salad.

Foods to avoid:

There are some baddies out there that won’t help you post-workout. These are the foods and drinks to steer clear of, even if their packaging suggests otherwise.

Fruit drinks and energy drinks: Avoid colourful energy drinks as they sap your energy. They contain very few vital nutrients and are loaded with sugar.

Too many fats: Avoid fatty snacks and mini-meals such as french fries, oily pizza or fast-food subs and burgers. Only a small percent of your meal should be comprised of fat. And if you are going to eat fat, go for raw coconut oil, which helps absorb nutrients and contains good fats. Your goal is to replenish your body's glycogen and reduce, not add to, the amount of fat your body stores.

Salty snacks: A protein and carbohydrate post-workout meal such as the ones suggested here have enough salt in them to cover your needs. So avoid salt tablets; salt loss from working out is the athlete's least worry. Mineral loss, such as low potassium levels, is far more important to consider. You can easily resolve this by eating a handful of dried fruit or a banana, or by drinking coconut water. In fact, an excess of salt will drive down your potassium levels, which you should try to avoid.

Jamie Lloyd is a multi-award winning health and fitness coach based in south west London. He is also the British Kettlebell Champion and is available for private coaching, nutrition coaching and group fitness training. www.iamjamielloyd.com

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Training food recipes The Arctic V The Arctic Circle Race

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